CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

tabata…sit ups!

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements

Weightlifting

Hang Snatch (5X3)

Every 3 minutes, for 15 minutes (5 sets):

3-Position Snatch @ 75-85%

(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

FITNESS:

Three sets of:

Turkish Get-Up x 4 reps each arm

Rest 30-45 seconds

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Rest 30-45 seconds

Jefferson Curl x 5 reps @ 4442

Rest 30-45 seconds

Metcon

Metcon (4 Rounds for reps)

PERFORMANCE:

Against a 3-minute running clock…

400 Meter Run

Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.
FITNESS:

Against a 3-minute running clock…

400 Meter Run

Max Reps of Single-Arm Dumbbell Thrusters

(hold two dumbbells in the front-rack position and alternate punching one arm overhead)

Rest 2 minutes, and repeat for a total of four (4) rounds.

Accessory Work

3 sets

bat wings x 5 with 5 second hold at the top

wall slides x 5